floFOCUS

HYROX

e5mom: (4 rounds)

• 12/10 cal bike
• 15 box jump overs
• 20 total s/l vups
• *burpees for remaining time*

3-min rest after emom

20-min

30-24-18-12-6

• russian kb swings
• cal row/ski

*200m run between each round*

floLIFT

4 sets : 6/10 rpe

• 1 power snatch
• 1 ohs
• 1 squat snatch

focus on receiving position

4 sets : 7/10

• 1 power snatch
• 1 squat snatch

4 sets : (off rack)

• 3 snatch balance

(scaling options to improve posistion)

• 1 behind the neck+1 ohs

Pump&Sweat

25-min

5x5: strict press @rpe 8

when finished complete:

3 sets:

• 10 db skull crushers (floor)
• 10 total gorill row
• 10 total db front/lat. raise

e3mom: (4 rounds)

• 15/12 cal ski
• 12 db arnold press
• 15 bar bent over rows

then complete:

6-min amrap

• 10 total trx pike/push up
• 12 total alt. hammer curl
• 14 total plank shoulder taps

Total Body

22-min

2 rounds:

• 10 each banded split squat
• 10 each banded in & out

4×4: back squat @rpe 8

for time: (18-min)

5 rounds

• 400m run
• 10 total db snatches
• 20 sit ups

optional cash-out: (2-4 rounds)

• 10 leg lift+20 total russian twist

HYROX (partner)

45-min

500m ski (split)

• Pa: 4 sled pushes
• pb: sandbag lunges

• pa: 12 wall balls
• pb: sandbag step ups

• pa: 3 sled pulls
• pb: 400m run

row: 500m (split)

600ft farmers carry (split)

You Go, I Go!

4 rounds w/partner

• 400m run (together)
• 20 power clean
• 400m run (together)
• 20 front squat

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)